American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 7 Minutes for Quality: 10 Air Squats :20 Hollow Hold 30′ Single Arm DB Overhead Carry 1:00 Row Strength Stamina Squats Alternating “On the Minute” x 12 (6 Rounds) Odd Minutes – 3 Front Squats Even Minutes – 6 Back Squats Barbell – 68% of...Read More

American Fit Co Northwest – CrossFit Warm-up Warm-up (No Measure) 8 minutes for quality: 1:00 Bike or Row 5 Scap Pullups 5 Strict Pullups 30′ Kettlebell Suitcase Carry (each side) 30; Kettlebell Overhead Carry (each side) Gymnastics/Skill Work Metcon (No Measure) 12:00 For Quality: 2 Ring Muscle Ups or Transitions 5 Strict HSPUs or Strict...Read More